Thursday, September 28, 2017

How to Go 1 Mile in 6 Minutes

Emil Zatopek – the greatest distance runner of all time once said – “I already know how to run slowly, I want to learn how to run quickly”. The Czechoslovak runner who is best known for winning three gold medals at the 1952 Summer Olympics in Helsinki had an eclectic style – he ran with his head lolling from side to side, but he was the first one to really push the limits in training.

Whether you are a professional runner or not – every commoner should aspire and work hard to run a 6-minute mile, or at least check how fast he can run this classic distance. Let us find out how you can go 1 mile in 6 minutes with the correct training and appropriate nutrition.

1 mile in 6 minutes

Running hard for 1 mile in 6 minutes requires the following:

Speed

Stamina

Strength

Why 1 mile in 6 minutes is an achievement

The strength that you require to run 1 mile in 6 minutes comes from the intense training that you need to do. You need to run intervals — repeated bouts of an all-out effort and then rest —in order to target the slow as well as the fast-twitch muscle fibers. If you are able run 1 mile in 6 minutes, it shows that you have a strong aerobic base and power, which translate to better performance in any sport and in life in general.

Who can train to run 1 mile in 6 minutes?

This training program is for people who are reasonably aerobically fit. If you are not used to running in general, take a couple of extra weeks of easy running to boost your endurance and cardiovascular system. Perform all your speed workouts on flat and fast surfaces.

In order to run 1 mile in 6 minutes, you need to follow some simple steps:

Set a baseline

Before you begin your training, head to a running track and after a warm-up, run a mile as fast as you can and note your time. Consider this as your baseline for measuring improvement and deciding a reasonable goal. One can expect to run the mile 10 to 15 percent faster after training hard for approximately four weeks.

If you run a 7-minute mile, you have got a great chance of hitting the magical 6-minute mark after training for a month. In the first week, do more cardio workouts, in addition to your regular workouts.

Accelerate your training

Start running in intervals. First, warm yourself up with 15 to 20 minutes of light jogging and five to six “strides”. To do one stride – shift from a jog to a sprint over a distance of about 50 meters. Then, rest briefly and begin your intervals workout. In the other days of the week, jog for 30 minutes. These cardio sessions should be in addition to your regular gym workouts. Make sure that you perform each workout on a different day.

Time your mile again

Did you finish running 1 mile in 6 minutes? If you did, consider yourself fitter and faster than most men on planet earth.

If you missed your target by a whisker; repeat the four-week training cycle. But this time, run in the hills once a week so as to strengthen your quads and increase your explosive power.

Find a moderate hill — sprint uphill for about half a minute and then walk back down to recover. Repeat this 6 times and go back to the track and try again to achieve the feat of running 1 mile in 6 minutes!

What to eat

If you want to run 1 mile in 6 minutes, you will need to eat according to the training you that you do. This will again depend on your current ability and your current size and shape.

If you are over-weight, then you will need to immediately address this issue. Needless to say, if you want to be in the physical condition necessary to run 1 mile in 6 minutes, then you will need extremely good nutrition.

If you are in good shape right now, then you need to review your diet after you learn a little bit more about yourself and the running that you do. As your training levels increase, so will your dietary requirements. You can bring about one change; before eating anything, ask yourself – is eating this good for my body? Will it help me in becoming healthy and physically fit? This way you will probably eat and drink less rubbish along the way.

Just do it

If an average person gets down to an appropriate weight and trains right – then running 1 mile in 6 minutes is easily achievable. The only thing that can stop you from doing this is lack of willpower. So, for the love of God – RUN!